Foods naturally red, blue, and purple contain powerful anthocyanin antioxidants widely believed to benefit the heart and blood vessels. And now there’s proof that eating three or more servings of strawberries and blueberries per week may help women reduce their risk of a heart attack by one-third—according to a large study of women aged between 25 and 42 registered with the Nurses’ Health Study II. Scientists from the University of East Anglia in collaboration with the Harvard School of Public Health say anthocyanins in berries may help dilate arteries and counter the build-up of plaque. “We have shown that even at an early age, eating more of these fruits may reduce risk of a heart attack later in life. This is the first study to look at the impact of diet in younger and middle-aged women,” says the lead researcher.

The American Heart Association recommends at least 4.5 cups per day of fruits and vegetables as part of a healthy lifestyle that can help avoid risks for heart disease and stroke. Eating enough fruits and vegetables also has other benefits: the recommendation to reduce cancer risk is the same.

Stone fruits have bioactive compounds that potentially can fight off obesity-related diabetes and cardiovascular disease. Photo courtesy of Shutterstock.

It turns out stone fruits such as peaches, plums, and nectarines are both tasty and good for your health.

These juicy fruits have bioactive compounds that can potentially fight off obesity-related diabetes and cardiovascular disease, according to new studies by Texas AgriLife Research.

The study, presented at the American Chemical Society in Philadelphia, showed that compounds in stone fruits could be a weapon against “metabolic syndrome,” in which obesity and inflammation lead to serious health issues, according to Dr. Luis Cisneros-Zevallos, AgriLife Research food scientist.

“Our studies have shown that stone fruits—peaches, plums and nectarines—have bioactive compounds that can potentially fight the syndrome,” Cisneros-Zevallos says. “Our work indicates that phenolic compounds present in these fruits have anti-obesity, anti-inflammatory and anti-diabetic properties in different cell lines and may also reduce the oxidation of bad cholesterol LDL which is associated to cardiovascular disease.”

What is unique to these fruits, he says, is that their mixture of the bioactive compounds work simultaneously within the different components of the disease.

“Our work shows that the four major phenolic groups—anthocyanins, clorogenic acids, quercetin derivatives, and catechins—work on different cells—fat cells, macrophages and vascular endothelial cells,” he explains. “They modulate different expressions of genes and proteins depending on the type of compound.

“However, at the same time, all of them are working simultaneously in different fronts against the components of the disease, including obesity, inflammation, diabetes, and cardiovascular disease,” he explains.

Cisneros-Zevallos says this is believed to be the first time that “bioactive compounds of a fruit have been shown to potentially work in different fronts against a disease.

“Each of these stone fruits contain similar phenolic groups but in differing proportions so all of them are a good source of health-promoting compounds and may complement each other,” he says, adding that his team plans to continue studying the role of each type of compound on the molecular mechanisms and confirm the work with mice studies.

The studies on the health benefits of stone fruit are funded by the California Tree Fruit Agreement, The California Plum Board, the California Grape and Tree Fruit League and the Texas Department of Agriculture. The Cisneros-Zevallos lab team in this study included Freddy Ibanez, Paula Castillo, Paula Simons, and Dr. Congmei Cao.

]]>http://www.saturdayeveningpost.com/2012/08/16/health-and-family/medical-update/peaches.html/feed0Breakfast: It’s Time to Make Timehttp://www.saturdayeveningpost.com/2012/03/08/health-and-family/food-recipes/breakfast-its-time-to-make-time.html
http://www.saturdayeveningpost.com/2012/03/08/health-and-family/food-recipes/breakfast-its-time-to-make-time.html#commentsThu, 08 Mar 2012 14:30:11 +0000http://www.saturdayeveningpost.com/?p=52797Cheryl Forberg RD reminds us why breakfast is the most important meal of the day and shares an easy, delicious recipe for huevos sofrito.

A graduate of California Culinary Academy (CCA) in San Francisco, Cheryl has worked in top restaurants in France and San Francisco. She now has an urban farm in Napa, California.

“I don’t like cereal.”

“I’m allergic to eggs.”

“I’m not hungry when I wake up.”

“I don’t have time.”

There are plenty of reasons that people skip breakfast. But there are even more reasons why they shouldn’t.

Aside from increasing mental and physical performance, a breakfast of champions can help you to achieve and maintain optimal weight and energy levels. Furthermore, what you put in your mouth (or don’t) in the morning can also be indicative of your future health! Here’s how the first meal of the day can affect your lifelong health:

1. Energy. Who doesn’t want to have more energy? Whether you love working out, have an active lifestyle, or both, skipping breakfast can undermine your best efforts. Our bodies need fuel to power us through busy days and intense workouts. It all starts with breakfast. It’s no surprise that studies show that breakfast eaters have more endurance and strength than breakfast skippers.

2. Weight Control. Some people think that skipping meals, starting with breakfast, is a great way to lose weight. That’s simply not the case. Breakfast-skipping actually has the opposite effect. Holding off until noon for that first meal usually results in uber-hunger. This can lead to an out-of-control appetite when you do eat because you’re so famished. That can result in both eating too fast and consuming too many calories. It also contributes to distorted hunger signals (e.g., you can’t tell when you’re full). Believe it or not, smaller, more frequent meals can make weight control much more likely. And researchers now believe that eating breakfast may reduce hunger later in the day too. It may also be responsible for the tendency to choose less dense (lower-calorie) foods at later meals.

3. Brain power. A veggie omelette + whole grain toast = recipe for a productive morning? Yes, researchers believe that increased clarity and concentration are due in part to replenishing glucose, the brain’s main energy source. Sure, glucose is sugar, but it’s not quite that simple. It has something to do with a concept called the “glycemic index,” or GI. According to Dr. E. Leigh Gibson of Roehampton University in London, most studies suggest that quite a small amount—about 25 grams of carbohydrate (equivalent to a slice of whole grain toast with a tablespoon of sugar-free jam)—can improve performance, especially of memory. However, much more carbohydrate—especially if they’re high-GI foods (such as a cup of sugary cereal or a goopy cinnamon roll)—may actually impair memory. Her explanation for this is that “a high carb dose provokes a big increase in cortisol, which is a stress hormone. If one is doing a challenging task, an increase in cortisol is known to impair memory.” So the quality of your carbs is just as important as the quantity. Complex carbs such as whole grain breads or cereals play a key role in a healthy and balanced breakfast.

4. Blood sugar control. Regular meal timing, starting with breakfast, is important for even blood sugar and to balance the peaks and valleys of our blood sugar throughout the day. Not only does even blood sugar help prevent diabetes, it provides more energy and better long-term health (including decreased risk of heart disease).

A breakfast of champions can help you to achieve and maintain optimal weight and energy levels.

While blood sugar levels are highly regulated, with only minor fluctuations, our food choices (and timing) definitely have an impact on this balance. Sugary drinks or high-GI (glycemic index—see note below) meals can cause more of a spike in blood sugar levels. According to Dr. Gibson, “If you fast all day, your blood sugar would only show a slight decrease over the course of the day. This is because of action of counter-regulatory hormones such as glucagon, cortisol and adrenaline, which can influence blood glucose production, storage and uptake. So one way to think of hunger is as a neuro-hormonal signal to the brain that the body is having to work at maintaining blood glucose. At the same time, outside of the brain, most tissues start to receive an increased supply of free fatty acids, as stored fat is broken down, which, unlike the brain, they can use for energy.”

“If you fast all day, your blood sugar would only show a slight decrease over the course of the day. This is because of action of counter-regulatory hormones such as glucagon, cortisol and adrenaline, which can influence blood glucose production, storage and uptake. So one way to think of hunger is as a neuro-hormonal signal to the brain that the body is having to work at maintaining blood glucose. At the same time, outside of the brain, most tissues start to receive an increased supply of free fatty acids, as stored fat is broken down, which, unlike the brain, they can use for energy.”

This is an elegant and complex system whose mysteries are still being unraveled. What we do know for sure is that blood sugar control is a very good thing.

Glycemic Index

Glycemic index (GI) tells you how rapidly a carbohydrate turns into glucose. This value doesn’t tell you, however, how much of that carbohydrate is in a serving of a particular food. The glycemic index has been studied to see if it can help control blood sugar for people with diabetes. Though many products have begun to tout their GI on food labels, there is some controversy about how these values are measured and interpreted.

GI Range

Low GI = 55 or lessMedium GI = 56 – 69High GI = 70 or more

What’s more important is the Glycemic load (GL)—this tool uses the glycemic index and takes the amount of available carbohydrates into account. Available carbohydrates are those that provide energy, i.e., starch and sugar, but not fiber. The glycemic load measures the effect of the glycemic index of a food times its available carbohydrate content in grams in a standard serving. More information about these tools can be found at www.glycemicindex.com.

GL Range

Low GL = 10 or lessMedium GL = 11- 19High GL = 20 or more

Breakfast:

Cornflakes

Serving Size: 1/2 cGlycemic Index: 119Glycemic load: 13

Banana

Serving Size: 1 mediumGlycemic Index: 77Glycemic Load: 19

Doughnut, cake

Serving Size: 4 inGlycemic Index: 76Glycemic Load: 26

Plain bagel

Serving Size: 3 oz; 1 medGlycemic Index: 72Glycemic Load: 36

Sugar

Serving Size: 1 TbspGlycemic Index: 68Glycemic Load: 9

Pineapple, diced

Serving Size: 1/2 cupGlycemic Index: 66Glycemic Load: 6

Raisins

Serving Size: 2 TbspGlycemic Index: 64Glycemic Load: 10

Honey

Serving Size: 1 TbspGlycemic Index: 55Glycemic Load: 9

Apple with peel

Serving Size: 1 mediumGlycemic Index: 54Glycemic Load: 9

Orange

Serving Size: 1 mediumGlycemic Index: 42Glycemic Load: 6

Orange Juice

Serving Size: 4 oz.Glycemic Index: 53Glycemic Load: 6

Fat-free Milk

]]>http://www.saturdayeveningpost.com/2012/03/08/health-and-family/food-recipes/breakfast-its-time-to-make-time.html/feed2Cocoa: Lovers’ Sweet Can Be a Healthful Treat!http://www.saturdayeveningpost.com/2012/02/14/health-and-family/cocoa-lovers-sweet-healthful-treat.html
http://www.saturdayeveningpost.com/2012/02/14/health-and-family/cocoa-lovers-sweet-healthful-treat.html#commentsTue, 14 Feb 2012 14:45:18 +0000http://www.saturdayeveningpost.com/?p=50408Thanks to the antioxidants in cocoa, it's okay to occasionally indulge your sweet tooth. Cheryl's recipe for chocolate almond pudding is a great way to start!

]]>A heart-shaped box of chocolates may be a common way we choose to say, “Be Mine, Valentine,” but here’s a case where form follows function: What looks like a heart is good for the heart. That box is bursting with a variety of beneficial bonbons that can do everything from giving your loved one an energy boost to helping them stick around a bit longer (on the earth, not just with you—although there is that, at least if they love cocoa and chocolate as much as I do).

So, go ahead and treat your Valentine to chocolate. Cocoa beans are among the richest sources of antioxidants called flavonoids and polyphenols—similar to those found in wine—which benefit both your physical and mental health. I absolutely love to bake for friends and family, and how truly sweet it is when those recipes contain cocoa—and all its many benefits.

Protect your heart: The flavonoids in cocoa can lower your risk of heart attacks and stroke by helping to reduce the blood’s ability to clot. [1]

Quell stress: In a 2009 study conducted by Swiss scientists, eating dark chocolate daily reduced stress hormone levels. [2] Researchers measured stress levels of 30 healthy adults daily over two weeks and found that eating 1.4 ounces of dark chocolate daily reduced stress hormone levels in those who had high anxiety levels. (Just be sure to account for the 235 calories that 1.4 ounces of chocolate delivers—or you may be stressed to see extra pounds creeping on.)

Fight fatigue: Cocoa may help ward off fatigue as well. A small 2010 study in the UK found that polyphenols—the group of antioxidant class that includes flavonoids—helped sufferers of chronic fatigue syndrome combat symptoms, including anxiety and depression. [3]
With Valentine’s Day right around the corner, why not give your loved one a special treat made with cocoa. Not only will it liven the taste buds, but it will provide so many other benefits as well! Nothing better than the delicious, loving gift of health!

Chocolate Almond Pudding

The purer the form of cocoa, the more cocoa solids it has, and the more antioxidants it delivers.

MAKES 4 SERVINGS (1⁄2 CUP EACH)
There are a variety of ready-to-drink nut milks on the market, which are made by soaking nuts or seeds in water, blending, and then straining the liquid. Served warm or cold, this silky crowd-pleaser takes just minutes to prepare. If you have a nut allergy, you can also prepare the pudding using low-fat milk or soy milk.

In a 1-quart saucepan, combine the cocoa, cornstarch, and salt. Add just enough of the milk to make a smooth paste. Gradually stir in the agave and the remaining milk.
Cook over medium heat, stirring constantly, until the mixture begins to thicken. Remove from heat and stir in the vanilla extract. Pour into 4 serving dishes and cool. Sprinkle with the almonds just before serving.

Nutrition Facts

Cheryl Forberg RD is a New York Times bestselling author and a James Beard award-winning chef. Cheryl co-wrote the eating plan for NBC’s “The Biggest Loser” and was the show’s nutritionist for twelve seasons. Her latest book is Flavor First, and she writes a blog of cooking and nutrition tips. Follow her on Twitter and Facebook for more tips and recipes. And continue to read the Saturday Evening Post website for more regular nutrition tips and features from Cheryl.

A graduate of California Culinary Academy (CCA) in San Francisco, Cheryl has worked in top restaurants in France and San Francisco. She now has an urban farm in Napa, California.

The holidays are long gone, and the time of reckoning has come.

A month ago, we switched from party-goer to gym-goer, from festive cheer to mid-winter resolve. But by now, you may be having a post-holiday showdown with the bathroom scale, and the results are disappointing. Or you’re feeling sluggish and lackluster after weeks of snowed-in cabin fever without exercise.

Still, don’t let a slow starting pace discourage you. The key to getting back on track is to adopt the right frame of mind. Instead of berating yourself for slacking off, use a strategy called “framing” to isolate and contain the unhealthy indulgences that might have occurred. Just as a physical frame surrounds a picture, behavioral framing surrounds a splurge with a solid boundary of good habits. By reinforcing your exercise program and healthy eating plan before and after an indulgence, you give yourself permission to savor special treats, secure in the knowledge that the next day you’ll be right back on track. After all, a single day—or even several—won’t ruin your healthy lifestyle; it’s the long-term pattern that counts.

Now that we have a small dent in the New Year, don’t let a day or week of splurging turn into a month; the longer you go, the more slippery the slope and the tougher it is to get back on track.

Top Tips for Getting Back on Track:

Keep drinking.

Swap out festive libations for water! Try to drink 8 to 12 glasses each day—more if you’re working out. A recent study published in the journal Obesity found that drinking two cups of water prior to meals helps drop more pounds than without hydration. Water makes you feel full, and provides your body with the hydration it needs for optimum function. If you dislike the lack of flavor, add herbs like mint or basil or slices of citrus fruits or cucumber to a pitcher of water.

Swap cans and boxes for fresh food.

Stay away from processed foods in cans and boxes and start buying more fresh foods. You don’t have to be a fancy cook—buy a simple cookbook, and you may surprise yourself at the chef you find within and, in the long run, you’ll save money too.

Swap food rewards for non-food rewards.

It’s so easy to reach for a donut or candy at work when we’re having a stressful day. And after a rough day so many of us drown our worries in a cocktail (or two) or a rich comforting dinner to soothe ourselves into feeling better (temporarily!). Pay attention to emotional eating which causes us to make poor choices and even to eat when we’re not hungry. If an emotional trigger of stress or loneliness sabotages your best intentions, increase your awareness and substitute a hot bath, a book, or a walk for a bag of chips or bowl of ice cream.

Get moving. Exercise will give you more energy.

Get moving.

There’s nothing like an intense workout to combat winter blues. Although it may seem counterintuitive, exercise actually gives you more energy —and if you add weight training to your routine, you’ll build muscle mass and boost your metabolism, helping drop pounds even faster. If you haven’t added a workout into your weight loss plan, you may find that your stamina and strength have diminished a bit, but don’t let that hamper your restart effort. Keep moving on a regular basis, and you’ll soon find your fit self.

Swap fear for confidence.

As Eleanor Roosevelt once said: “Do something each day that scares you.” Take a swim class. Dust off your bicycle. Join a hiking club. Experiment til you find an activity you really enjoy. If you actually look forward to your workouts, you’ve made huge progress!

Eat often.

Include a good source of lean protein with your breakfast to feel full longer, and then eat five to six small meals a day. In a meal-skipping study at the National Institute on Aging, people who skipped meals during the day and had all of their calories at one nightly meal exhibited unhealthy changes in their metabolism, similar to unhealthy blood sugar levels observed in diabetics. And, of course, skipping meals or snacks increases your chances of coming to the table famished at the next meal and over-eating or making less healthy food choices.

Get plenty of sleep.

It’s easier to overeat when you’re tired, and fatigue can make it hard to stick to your work out plans. Caffeine, sugar and simple carbs are the worst choices for a pick-me-up, but they’re what we frequently turn to when sleep-deprived. Aim to get eight hours of sleep per night, and/or try taking short naps during the day. As extra insurance, pitch the junk food and have healthy snacks in the house at all times. That way, if a fatigue-induced craving does hit, the only choice you can make will be a good one.

Cheryl Forberg RD is a New York Times bestselling author and a James Beard award-winning chef. Cheryl co-wrote the eating plan for NBC’s “The Biggest Loser” and was the show’s nutritionist for twelve seasons. Her latest book is Flavor First, and she writes a blog of cooking and nutrition tips. Follow her on Twitter and Facebook for more tips and recipes. And continue to read the Saturday Evening Post website for more regular nutrition tips and features from Cheryl.

]]>Not every journey, whether to a healthier lifestyle or a certain career path, follows a straight line. Mine has been no different.

After studying French in college and working as an international flight attendant, I decided to follow my heart and my passion for cooking by completing culinary training in San Francisco and France. I prepared mostly healthy fare in top restaurants and as a private chef in San Francisco. Across the Bay, I legitimized the “healthy” aspect of my cooking at UC Berkeley, earning my degree in Nutrition and Clinical Dietetics along with my RD (Registered Dietitian) credential. Unsure of what to do with my new and unique skill set, I moved to what I saw as a land of opportunity: Los Angeles!

In Los Angeles, I became the health editor for a culinary website, and I also worked part time on a research project at UCLA with my friend Susan Bowerman, the Assistant Director of their Nutrition Department. Being a part of a hit television show was the furthest thing from my mind.

One morning Susan introduced me to a colleague, Dr. Rob Huizenga, who was working as a medical expert on a television pilot for a reality show about extreme weight loss to be called “The Biggest Loser.” We really didn’t know if anyone would watch back then. It seemed kind of wacky—no one else had done anything of the sort. That, of course, was 12 seasons and more than 250 contestants ago; the rest is history.

Cheryl leads the way on a hike with contestants from "The Biggest Loser'"

Looking back, it’s easy to say we were pioneers in weight loss reality television—there are so many similar shows now. Though I’m happy our work inspired and continues to inspire so many, it’s bittersweet, because the obesity statistics are not going down.

Like the rest of “The Biggest Loser” medical expert team, my role was off camera but vital to the show’s success. Most of the air time was dedicated to the trainers, work outs, challenges, the occasional guest chef appearance (such as Curtis Stone) and, of course, the stories of contestants themselves.

What people didn’t see on camera was that I met with every one of the prospective cast members who flew to LA to vie for a coveted spot on the show. Each season, I met with approximately 75 finalists (who were culled from much larger pool of thousands) for a comprehensive nutrition consultation, which was one component of an entire week of medical and psychological testing before the final cast selections were made.

Once the cast was identified (anywhere from 12 to 50 people depending on the season), I shared a personally tailored calorie budget with each of them and instructed them on the eating plan for the show, which I co-wrote. I also taught them about shopping, measuring and weighing food, portion sizes, cooking tips and maintaining a daily food journal. From there, I tracked their food intake to ensure they were getting enough calories, protein, calcium, fiber and all of the other nutrients that comprise “The Biggest Loser” eating plan. And, over the course of 12 seasons, I shared my cell phone number with 250+ cast members and availed myself 24/7 if they had any food/shopping/nutrition/cooking questions, or if they just wanted to chat.

I never had any regrets about that. In fact, former contestants still call me to check in and I love hearing from them. Though it was incredibly rewarding to watch their knowledge grow (while their waistlines shrank!), my biggest regret was that I was only able to reach a small fraction of the overweight Americans who really need my help. And those who need me most can’t afford to hire me on their own.

Cheryl with "Biggest Loser" Season 9 contestant Stephanie Anderson.

This is ultimately one of the reasons I decided to move on. Although I’m extremely proud of what I accomplished with individual contestants in 12 seasons, I felt that there could be a way to reach and help many more people. I also realized my focus was on only one segment of the weight loss spectrum—from the morbidly obese starting point to the point of maintenance (or almost there). At the end of each season I had to stop there and circle back to start over again with a new season, never having enough time to dedicate myself fully to those who had achieved the lofty goal of reaching their maintenance weight, and helping them to stay there.

This year, I look forward with excitement to reaching a larger audience, on-camera and off, in person and remotely and in print, with you, at the Saturday Evening Post. I look forward to sharing my nutrition and culinary expertise with you. Whether you have questions about weight loss, weight maintenance, or healthy (but scrumptious!) eating and recipes—I look forward to answering them all and to sharing my stories with you about the urban farm I’m building in Napa, California.

Thanks for reading, and I look forward to knowing you better.

Join us again in two weeks for nutrition advice from Cheryl.

Cheryl Forberg RD is a New York Times bestselling author and a James Beard award-winning chef. Cheryl co-wrote the eating plan for NBC’s “The Biggest Loser” and was the show’s nutritionist for twelve seasons. Her latest book is Flavor First, and she writes a blog of cooking and nutrition tips. Follow her on Twitter and Facebook for more tips and recipes. And continue to read the Saturday Evening Post website for more regular nutrition tips and features from Cheryl.